I'm trying to figure out what weight standard to set as my goal. I want to be in the advance range using this site's chart for my ideal weight. My first question: what is my ideal weight? My am about 6' even, I would guess a medium build. I'm currently about 250 w/ a belly but other areas aren't too terribly off. I've ran the different calculators and found my ideal weight to be 165 to 185 which it makes it hard for me to believe that I'm that much over weight but perhaps I am.

The 2nd question is: given my current stats and routine, could I hit the target lifts for 165-185 weight range without resetting or having to change my routine?!?

Sun (3/11)Squat: I did sets of 5 working my way up until I missed using a step to ensure going low enough since the last work out I recorded and saw that I wasn't going all the way down with the heavy weight. Bench: sets of 5 until breakdown which occurred at 1x3 @ 185DL: didn't get to these since gym closed on us.

Th:Squat: 3x5 @ 265; very taxing to my whole systemBench: 3x5 @ 165DL: 1x5 @ 325; not sure if I go it up all the way on the last one or two as it felt extremely heavy. Yesterday (3/20), I got the feeling I probably had 335 and not 325 as I think I recall putting 10's and not 5's.Dips: 2x12 w/ 112 assistedPulldowns: 2x12 @ 70; doesn't feel right.BackExt: 2x12 @ 70

Th:Squat: 1x3 @ 275, 1x4 @ 265, 1x5 @ 255. Given how heavy it felt, I felt it best to ramp down to get the most from my work out. I did get one more rep this time @ 275 than last time. I'm wondering if I should back off at this point and work my way back up or give 275 one more go.MP: 3x5 @ 112.5 - New PR!Pendlay: 3x5 @ 155 - New PR!GHR: 2x12 @ 90 Pullups: 2x8 w/ 112NS situps: 7,4,3 - holding for 5 seconds.

Since last posting, I have altered my routine. I have shifted to the Madcow Intermediate setup with Tuesdays being heavy, Thursday being light and Saturdays being medium. I'm posting today because I hit a weird situation, and I'm not sure what's going on or what to do about it.

I started the Madcow routine several weeks ago and targeted PR's by week 4. At about the 2nd or 3rd week, I strained my lower back on the deadlift, so I went light for about 4 workout days. I got back to normal and continued on the program. Here are my stats for the last two weeks:

ThursdaySquat: 155x5, 190x5, 230x5x2MP: 65x5, 80x5, 100x5, 130x5DL: 185x5, 235x5, 285x5, 335x0 - at 285 it felt like I'd worked my lower back to hell & back. I still feel the effects as I type this and probably will for the remainder of the day.

For MP & DL, I added a fifth set to match all the others. I found conflicting information on the net, so I wasn't sure. This week I reduced it back down to 4x5 for all exercises on my light day. Today, I only got three sets for DL's - it felt I worked the hell out of my back. I'm sure what the issue(s) might be; any information would be greatly appreciated. I'm concerned because the load is lighter than my squat, and I know DL should be heavier.

I took a week off due to inflamed ear canals and another week off because I got lazy with getting my chart together; although, I did walk during the second week off. I resumed two weeks ago utilizing the my lite day for the first week and then regular routine for this past week. I did not do any accessory work. My routine is Madcow per below:

MondayWalk about 3 miles / 1 hour + several minutes

Tuesday:Squat - 5x5 ramp to top weight of 265; I only did 3 reps on the last set instead of 5BPress - 5x5 ramped to top weight of 170Clean - 5x5 ramped to top weight of 115

WednesdayWalk about 3 miles

Thursday:Squat - 4x5, top weight of 205Incline - 4x5, top weight of 110Deadlift - 4x5, top weight of 280

Tuesday and Thursday I did lite days of the madcow routine previously posted.

Today, I shifted to 5/3/1 - Deadlift day.

3x5 @ 210, 240 and 275; 5x10 @ 160. Excellent workout in that I found the method that will incrase my forearm / grip strength. It was tough, and I ran a little long on rest periods. Not bad for my first go.

I made till October 2012 then had another hiatus for about a year. I have been going strong for 60 weeks now.

Deadlift: 355 1 RM achieved at week 19; reset when I started sprinting. Currently using 340 to calculate values for 5/3/1; completed week 1 of interval with top set of 290x5Squat: Switched from breaking parallel to ATG squats, 315 1 RM at week 31; Currently using 300 to calculate value for 5/3/1; completed week 1 of interval with top set of 255x5B Press: 235 1 RM achieved at week 27; currently using 215 to calculate 5/3/1; completed week 1 of interval with top set of 185x5OH Press: Have not been consistent with this lift. Used this lift for a while then laid off then started again. Currently using 135 to calculate 5/3/1.Power Clean: just started this lift a few weeks ago; practicing form with 5 sets of 3 at 95, 105, 115, 125 and 135. Nailed 135 today and will adjust weight accordingly.

My current goals are to increase strength at a slow to moderate rate while getting my weight down. I peaked at 255 to 260lbs, and enough is enough. I am currently 6' at 235lbs looking to get towards the ideal weight of 185lbs. Most of my excess weight is my gut. Losing weight is slow going. I will drop a couple of pounds then get stuck for a couple of weeks; lose a couple then stuck.

As always, constructive criticism: good, bad, ugly, pointers, guidance is always appreciated. Pardon any errors as I am not proofing before submitting (tired).

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